Simple Plate of Food

The Food Pyramid was first introduced in 1992 and was touted as being the guideline for a perfectly balanced diet. But unfortunately, this perspective was jaded by the greed and power of the food industry giants who had much to gain from guiding people toward consuming processed and refined foods. Nearly 20 years later, the guidelines were updated in 2011 as reflected in the new ‘MyPlate’ graphic.

Although visually appealing and easy to reference, the original six food groups were reduced to five, eliminating the recommendation for dietary fat of any kind. They did, however, encourage the personalization of food choices. But how do you know who to believe and where to start? Well, let’s take a common-sense approach to this issue and start by imagining our own colorful plate.

  • Load up on non-starchy vegetables. Since these vegetables are packed with an array of powerful nutrients, they can create dramatic changes in the body within a short period of time.
  • Consume high-quality animal protein. Look for locally and humanely raised animals by organic and sustainable farmers. Grass-fed beef is best as it contains important fats and other nutrients obtained from the grass.
  • Eat plenty of healthy fats. These are essential for the absorption of vitamins A, D, E, and K. They provide energy and help to support healthy cells. These fats can help produce essential hormones as well as keep your brain happy and in good health.
  • Enjoy low glycemic carbs. These include berries, beans, and other healthy fruits.
  • Drink plenty of clean water. Clearly a no-brainer, but it’s worth emphasizing. Avoid drinking tap water, which is full of chemicals and other toxic contaminants. Look for pure water in glass bottles.

But what about the grains? Most bread and pasta products come from modified grains that contain higher amounts of a protein known as gliadin. Found in commercially prepared products made from wheat, oats, barley, and rye, gliadin can cause significant digestive distress for those who are unable to tolerate it.

Some doctors and scientists believe these sensitivities are due to the increased use of insecticides and herbicides, as well as genetically modified varieties of grains. And to make matters worse, gliadin causes significant changes to the lining of the digestive tract leading to what is known as intestinal hyperpermeability or 'leaky gut.' So, it's just best to leave the grains alone.

Here's the best way to think about your new Superfood Plate: make sure half of the food you eat at each meal is comprised of vegetables and fruits and let the rest be your protein and fat. This makes your plate colorful, tasty, and stimulates your digestive system for a delicious meal!

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Happy Patients

I have had back issues most of my life. Since starting treatments with Dr Greg I have had no more issues. It's such a relief to be able to be physical at the high level I want to be. I am able to maintain wellness by seeing Dr Greg on a regular basis. Thank you Dr Greg!!

Michael L.

Hello! I just want to say that you are truly a healer! After leaving your office last Monday, I was more able to breathe, truly breathe - after having suffered all weekend to take a deep breath due to a "rib out of place" OK - if you say so....all I know is that, though I continued to have a bit of pain in my upper back and neck for a day or two, I could take wonderful, glorious deep breaths thanks to your treatment. Thanks again for all you do! Even if I do make many sound affects while you are treating me - "OUCH!!! Hmmmph!! Ughhh!! Really???" I truly appreciate your healing touch....


I have had Parkinson's Disease for 8 years.  I have developed arthritis in my back and hips. The stiffness of the Parkinson's and the arthritis has caused me a lot of pain. Because of that unrelenting pain I was unable to exercise. Exercise is an important part of pain management for Parkinson's.  Since I have been seeing Dr. Krapf I am feeling much better and his care has allowed me to begin exercising again, which has improved my overall well being. In the past I have been treated by physical therapists and orthopedists. Dr. Krapf's chiropractic manipulations have had an amazing impact on my health and happiness. I highly recommend Dr. Krapf to anyone who needs excellent chiropractic care and the many alternative therapies he offers. I would say he is magical!

When my friend received excellent care from Dr. Krapf, she recommended him to me. I have had gastrointestinal problems for nearly 50 years that have recently been diagnosed with celiac disease with lactose intolerance. All that, including unrelieved stress had made me unhappy and unhealthy. Today I am a different person with the help of Dr. Greg. The Gastro issues are practically nonexistent, my stress levels have plummeted, and my body is changing. I am so grateful for Dr. Greg and his healing hands.

Mary Ann L.

Our family have been patients of Krapf chiropractic for a few decades. We have several success stories archived. The most recent event involves our youngest son who is completing his senior year of high school. He has been a patient of Krapf Chiropractic (KCA) since birth. He has been an avid soccer player since the age of four and has sustained numerous injuries over the years. Dr. Krapf has successfully assisted in every recovery.

Most recently, he began complaining of his feet hurting while playing soccer. Both feet hurt - particularly the balls of his feet while running and cutting. He came to Dr. Greg with his complaint as this was seriously affecting his game. Dr. Greg evaluated the situation and decided a foot scan should be done. The finding was dropped arches. My son was fitted for orthotics. They arrived within days and he wore these as directed. Within a few short weeks he is now playing full games pain free.


I first called Krapf Chiropractic when my back was so bad that I couldn't get up off the floor. It's been a blessing to have Dr. Greg help me with my overall wellness and health! I find this to be a place where you are not a number and everyone cares. Mollie is always cheerful and reminds me to come. Erin is always smiling and helps relax me when I'm in pain. I would not be functioning if I did not have Krapf Chiropractic to keep me going. As I get older my appreciation deepens, especially when I see people around me who are suffering with back problems. If they only knew how helpful this is. I believe Dr. Greg treats the person not the symptoms. Thank you

Debbie B.

I've been lucky to have exceptional health care from the beginning. At the beginning, seventy-six-plus years ago, Hugh Rodgers brought me into the world in mother and dad's second-floor bedroom in our dairy farm home. Hugh's son, Hugh, Jr., practiced with his dad and beyond caring for my parents, he, also, cared for hundreds of others and me. Roughly forty years ago, a friend suggested I make an appointment with Richard Krapf for help with back-pain. Richard treated the pain that, often, was debilitating, and on Richard's death, his son, Greg became the second second generation to help me from one place to another. I'm grateful to Hugh, Hugh, Richard and, perhaps, most of all, to Greg.


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